5K
Intermediate
GRATIS
Program VDOT: 5K (8 Weeks)
Target
5K
Level
Intermediate
Durasi
8 Minggu
Akses
Gratis
Tentang Program
Program latihan yang di-generate menggunakan Daniels' Running Formula.
VDOT Score: 46.2089
Training Paces:
- Easy (E): 5:50/km
- Threshold (T): 4:39/km
- Interval (I): 4:13/km
Target: 5K (8 Weeks)
Pratinjau Jadwal Latihan
Minggu 1
Hari
1
Rest
Rest Day. Recover for the next session.
0 km
00:00:00
Hari
2
Easy run
Easy Run @ 5:50/km
4.82 km
00:28:09
Hari
3
Easy run
Easy Run @ 5:50/km. Focus on relaxed breathing.
4.82 km
00:28:09
Hari
4
Easy run
Recovery Run @ 5:50/km
3.86 km
00:22:31
Hari
5
Easy run
Easy Run @ 5:50/km + 4x Strides (20s fast / 40s jog)
4.82 km
00:28:09
Hari
6
Rest
Rest Day. Recover for the next session.
0 km
00:00:00
Hari
7
Long run
Long Run @ 5:50/km. Conversational pace.
8.27 km
00:48:16
Ulasan Pelari
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